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7 Quick & Easy Tips for Burning Fat Faster

It’s simple and sustainable.
FACT CHECKED BY Christopher Roback

Burning fat might seem like a (literal) uphill battle, but there are so many factors that can affect weight loss and several that can make it easier. By making a few simple lifestyle changes, you can burn fat without working out for hours a day or severely restricting your diet (which is never recommended). Here are seven ways to make fat loss quicker and more effective.

Intermittent Fasting

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Intermittent fasting encourages fat loss through the concept that the body is forced to burn fat reserves for energy. "Your body goes into starvation mode and when it runs out of a carbohydrate source for fuel, it will start going to fat sources," bariatric surgery coordinator Kristen Smith, MS, RD, tells Piedmont Health. "That puts your body into ketosis where it starts burning fat."

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Strength Training

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Strength training is a highly effective way to burn fat. "As your muscle mass increases, so does your metabolism, which is key to burning calories," according to UMMS. "Our resting metabolism is based upon our fat-free mass, most of which is muscle. When we take the time to develop that muscle, we can also develop a higher metabolic rate. That means burning more calories even when you're not exercising."

Eat More Protein

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Getting enough protein (10-35% of your daily calories) helps promote satiety and burn more fat thanks to the thermic effect of food. "Protein is invaluable when it comes to increased fullness and satisfaction after a meal," Annalise Pratt, RD, tells the Cleveland Clinic. "Knowing how to use this key nutrient as part of a balanced diet puts the odds of losing weight on your side."

Get Enough Sleep

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Get at least 7 hours of sleep every night for maximum health benefits, including fat burning. "Most people focus on exercise and diet when it comes to weight management and a healthy heart, but few focus on sleep," Dr. Beth Frates, director of lifestyle medicine and wellness in the Department of Surgery at Massachusetts General Hospital, tells Harvard Health. "People might also feel more alert, energized, and happier with more sleep. This could lead to more activity, even if it isn't exercise. It may lead to less sitting and more socializing."

Walk As Much As Possible

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Take the stairs and park further away from the grocery store—just walking is fantastic for fat-burning. "We burn fat during a walk, but what's even better is that walking consistently primes our bodies to be better at using fat for fuel, meaning that we become better fat burners even at rest," Lindsay Allen, MS, RDN, owner of Back in Balance Nutrition & Fitness tells Fitbit.

Be Mindful of Alcohol

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Alcohol is notorious for derailing fitness goals—not only does it contain a lot of empty calories, but too much can encourage overeating and skipping workouts. "Alcohol contains calories but little to no nutrients, so they can be considered wasted calories," says Kelli Santiago, board-certified sports dietitian and wellness coach at University Hospitals. "And alcohol lowers your inhibitions and increases the sensitivity of the reward centers of your brain. So not only do we tend to eat more unhealthy foods when we drink alcohol, but the food we do eat tastes really, really good, which also leads us to eat more quantity."

RELATED: 5 Sleeping Positions Destroying Your Posture Overnight – and 3 You Should Try

Be Mindful Of Diet

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Weight loss happens when you burn off more calories by and large than you take in. "Popular fad diets may promise you that not eating carbohydrates (carbs) or eating a pile of grapefruit is the secret to weight loss," says the Mayo Clinic. "But it really comes down to eating fewer calories than your body is using if you want to lose weight."

💪🔥Body Booster: A healthy lifestyle makes fat loss so much easier and sustainable.

Ferozan Mast
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. Read more